Orienteering race 14:03 [5] 3.1 km (4:32 / km)
shoes: Brooks Racer ST
District Sprint Championships. Second win for the year but it wasn't a full strength field without David Andersson and the rest of the IKHP army. I was actually 3rd fastest on the course, 16sec behind Patrick Karlsson (probably the best junior in the world in Sprint) and 53 behind Jakob Lööf who is from another district.
I was pretty happy with the navigation and running, better than my previous district sprint races.
I got a cordless vacuum as a prize, not the best timing, could have done with it 3 years ago.
Running - road warm up/down 20:00 [3]
shoes: Brooks Racer ST
Warm up and warm down for the race. My lower back, left side has been really sore and stiff since monday but it seems to be at its best once warmed up. I could hardly move when I got out of the car at home.
Had the same problem in Spain, could be to do with sitting in the car after training without warming down and stretching enough.
Running - road 45:00 [2]
shoes: Nike Structure
Run to the clubhouse and back for the strength training.
Strength 45:00 [3]
Two sets at the club gym.